Integrated approach of yoga therapy includes techniques
that correct the imbalances at physical, mental, emotional and notional levels.
The physical yoga practices (asanas) have advantages over other forms of physical exercises. yoga asanas are to be performed indoor.on an empty stomach, early
in the morning or evening when you are not too hungry. Yoga practices are to
be maintained in the final posture with ease and effortlessness (sthiram and
sukham) for a comfortable duration of time (one to three minutes) without much strain
or pain. Most of the asanas involve bending or twisting of the spine in different ways, maintained without exhaustion, and helps in mobilizing the fat in
the trunk region. The fat tends to accumulate in abdomen, thighs, waist and
buttocks where there is loose space under the skin. Yoga practices are of special
value to cut down the fat in these areas. For example for reducing the fat on
the abdomen, the practice of straight leg raising and dorsal stretch as exercises followed
by navasana is useful.

Naukasana, Shalabhasana and Dhanurasana are useful for reduction of fat in
the buttocks. To reduce excess fat on the waist there are asanas like Trikonasana, Parivritta
trikonasana, spinal twist etc., To reduce the fat on arms one can use some
loosening practices such as shoulder rotation and elbow movements followed by
Vakrasana, Ardhamatsyendr asanas, Tiger breathing, All these practices help
in stretching, exercising and or compressing the area where excess fat has accumulated.
This promotes better blood flow and rapid mobilization of the fat from these loose tissues under the skin.

DHANURASANA SWING

Sthithi: Prone Posture

PRACTICE

Bend the knees and hold the ankles by the palms.

As you inhale, raise the head and the chest upwards. Pull the legs outwards and backwards so that the spine is arched back like a bow.

Stabilize (rest) on the abdomen.

Do not bend the elbows.

Look up

Keep the toes together.

Rock the whole body forward and backward rhythmically 5 to 10 times.

Then relax for a while. Slowly comeback to Sthiti.

Benefits:

Removes gastro intestinal disorders, stimulates and helps in slimming
the whole body. Gives good stimulation and flexibility to the back.

Limitations:

People with
general debility should be cautious while performing this Asana.

This article has been written by Dr. R. Nagarathna,
Dean, Division of Yoga & Life-sciences, SVYASA
This article is published online courtesywww.vyasa.org and Arogyadhama

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